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How to pack a lunchbox your child is more likely to eat
How to pack a lunchbox your child is more likely to eat
Have you ever opened your child's lunchbox after school only to find most of it untouched?
You're not alone.
Many parents spend time preparing healthy lunches, only to wonder why the food comes home uneaten. It can be frustrating, expensive and worrying—especially if you're concerned your child isn't getting enough nutrition during the school day.
The good news is that there are simple strategies that can make lunchboxes more appealing, enjoyable and practical for children.
While there's no guarantee every lunchbox will come home empty, these tips can help improve the chances that your child will actually eat what you've packed.
Why do children leave food in their lunchbox?
Why do children leave food in their lunchbox?
There are many reasons children don't finish their lunch. They may:
Be busy talking with friends.
Have limited time to eat.
Feel distracted by playing.
Be tired.
Find the food difficult to open.
Feel overwhelmed by large portions.
Prefer familiar foods.
Simply not feel very hungry that day.
Understanding these challenges can help you pack lunches that better suit your child's needs.
Including familiar foods
Including familiar foods
Lunchboxes are generally not the best place to introduce lots of new foods.
School can already be a busy and stimulating environment, so many children feel more comfortable eating foods they already know and enjoy.
Aim for a lunchbox that is mostly familiar, while occasionally including a small amount of something new if your child is ready.
Keep portions realistic
Keep portions realistic
Many parents pack far more food than their child is likely to eat.
A lunchbox overflowing with food can feel overwhelming.
Instead, pack realistic portions based on your child's appetite and age.
Remember, it's perfectly normal for children's appetites to vary from day to day.
Make foods easier to eat
Make foods easier to eat
Children have limited time at school. Choose foods that are:
Easy to open.
Easy to hold.
Easy to chew.
Ready to eat.
For example:
Fruit cut into manageable pieces.
Sandwiches cut into smaller portions.
Cheese cubes.
Vegetable sticks.
Wholegrain crackers.
Boiled eggs (if suitable for your school's policies).
The easier food is to eat, the more likely children are to choose it.
Include a variety of food groups
Include a variety of food groups
A balanced lunchbox doesn't have to be complicated.
Aim to include foods from several food groups, such as:
Wholegrain bread or crackers.
Fruit.
Vegetables.
Dairy foods like yoghurt or cheese.
Protein foods such as eggs, lean meat, chicken, tuna, beans or hummus.
Offering variety supports both nutrition and food learning.
Let your child help pack their lunch
Let your child help pack their lunch
Children are often more interested in eating foods they've helped choose.
Depending on their age, let them:
Choose between two fruits.
Select which sandwich filling they'd like.
Pack vegetables into their lunchbox.
Arrange their own snacks.
Giving children some ownership encourages independence and can increase their willingness to eat.
Keep new foods small
Keep new foods small
If you want to introduce a new food, keep the portion tiny.
One slice of cucumber or a single cherry tomato is much less intimidating than a whole container.
Even if your child doesn't eat it, simply seeing it regularly helps build familiarity over time.
Make lunch colourful
Make lunch colourful
Children naturally notice colourful foods.
Try including a variety of colours across the week:
Red strawberries
Orange carrots
Yellow capsicum
Green cucumber
Purple grapes
Colourful lunches often feel more fun and encourage food exploration.
Use fun without pressure
Use fun without pressure
Simple touches can make lunch more exciting. You might include:
A colourful Food Doods lunchbox note.
A themed napkin.
Fruit cut into fun shapes.
A joke or encouraging message.
A sticker for younger children.
These little surprises can make lunchtime something children look forward to.
Avoid turning lunch into a test
Avoid turning lunch into a test
If food comes home uneaten, try to stay curious rather than frustrated.
Instead of asking:
"Why didn't you eat your lunch?"
Try asking:
"What did you enjoy today?"
"Was there anything that was hard to eat?"
"Is there something you'd like to help pack tomorrow?"
These conversations can provide valuable clues without creating guilt or pressure.
Remember that every day is different
Remember that every day is different
Some days your child will eat everything.
Other days they may eat very little.
That's completely normal.
Rather than judging one lunchbox, look at their eating patterns across the week.
Healthy children often balance their intake over time.
A simple lunchbox formula
A simple lunchbox formula
If you're not sure where to start, try this simple formula:
✅ A wholegrain food for energy
✅ A source of protein
✅ A dairy food (if appropriate)
✅ One or two fruits
✅ One vegetable
✅ Water to drink
It doesn't have to be perfect—consistency is far more important than perfection.
Helpful Hint: if you want a copy of this lunchbox builder worksheet, check out this link:
A final thought
A final thought
Packing school lunches isn't about creating the perfect lunchbox.
It's about giving your child regular opportunities to enjoy nutritious foods in a way that suits their appetite, independence and school environment.
Small changes—like packing realistic portions, including familiar favourites and involving your child in the process—can make a big difference over time.
Remember, a lunchbox is just one part of your child's overall nutrition. What matters most is the variety of foods they enjoy across the entire week.
Looking for more practical feeding ideas?
Looking for more practical feeding ideas?
Download my free Food Doods Adventure Starter Pack and discover fun, evidence-based resources designed by an Accredited Practising Dietitian.
It’s available by subscribing to the Food Doods community at:
https://www.food-doods.com/subscribe
Inside you'll receive:
A Dietitian's Guide to Stop Picky Eating
Printable Food Learning Adventure worksheets
Food-themed colouring pages
Printable games
Food Dood mealtime placemats
These resources help children build confidence around food through creativity, imagination and play—making healthy eating an adventure both at home and in the lunchbox. Thanks for reading, and stay tuned for more!
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